Whole Wheat Bread vs. Granola

Nutrition comparison of Whole Wheat Bread and Granola


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of whole wheat bread versus granola (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in whole wheat bread and granola:

  • Both whole wheat bread and granola are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Granola has more riboflavin and pantothenic acid.
  • Granola is an excellent source of Vitamin E.
  • Whole wheat bread has 3.5 times less saturated fat than granola.
  • Whole wheat bread has 68% less sugar than granola.
Detailed nutritional comparison of whole wheat bread and granola is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Granola (Cereals ready-to-eat, granola, homemade) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Granola src

Calories and Carbs

calories

Both whole wheat bread and granola are high in calories. Granola has 85% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and granola has 489 calories.

For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to granola per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for granola, 11:44:45 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Granola
Protein 20% 11%
Carbohydrates 66% 44%
Fat 14% 45%
Alcohol ~ ~

carbohydrates

Both whole wheat bread and granola are high in carbohydrates. Granola has 24% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and granola has 53.9g of carbohydrates.

dietary fiber

Both whole wheat bread and granola are high in dietary fiber. Granola has 20% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.

sugar

Whole wheat bread has 68% less sugar than granola - whole wheat bread has 6.4g of sugar per 100 grams and granola has 19.8g of sugar.

Protein

protein

Both whole wheat bread and granola are high in protein. Whole wheat bread is very similar to whole wheat bread for protein - whole wheat bread has 13.4g of protein per 100 grams and granola has 13.7g of protein.

Fat

saturated fat

Whole wheat bread has 3.5 times less saturated fat than granola - whole wheat bread has 0.87g of saturated fat per 100 grams and granola has 4g of saturated fat.

trans fat

Both granola and whole wheat bread are low in trans fat - granola has 0.02g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.

Vitamins

Vitamin C

Whole wheat bread and granola contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.

Vitamin A

Granola and whole wheat bread contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

Granola is an excellent source of Vitamin E and it has 29 times more Vitamin E than whole wheat bread - whole wheat bread has 0.37mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.

Vitamin K

Whole wheat bread and granola contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.

The B Vitamins

Granola has more riboflavin and pantothenic acid. Both whole wheat bread and granola contain significant amounts of thiamin, niacin, Vitamin B6 and folate.

Whole Wheat Bread Granola
Thiamin 0.279 MG 0.548 MG
Riboflavin 0.131 MG 0.354 MG
Niacin 4.042 MG 2.739 MG
Pantothenic acid 0.336 MG 0.752 MG
Vitamin B6 0.263 MG 0.37 MG
Folate 75 UG 84 UG

Minerals

calcium

Both whole wheat bread and granola are high in calcium. Whole wheat bread has 36% more calcium than granola - whole wheat bread has 103mg of calcium per 100 grams and granola has 76mg of calcium.

iron

Both whole wheat bread and granola are high in iron. Granola has 58% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and granola has 4mg of iron.

potassium

Both whole wheat bread and granola are high in potassium. Granola has 134% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and granola has 539mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both whole wheat bread and granola contain significant amounts of lutein + zeaxanthin.

Whole Wheat Bread Granola
beta-carotene 1 UG 11 UG
lutein + zeaxanthin 94 UG 137 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than whole wheat bread per 100 grams.

Whole Wheat Bread Granola
alpha linoleic acid 0.205 G 0.611 G
EPA ~ 0.002 G
Total 0.205 G 0.613 G

omega 6s

Comparing omega-6 fatty acids, granola has more linoleic acid than whole wheat bread per 100 grams.

Whole Wheat Bread Granola
other omega 6 0.002 G 0.053 G
linoleic acid 1.667 G 7.194 G
Total 1.669 G 7.247 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Whole Wheat Bread or Granola .

Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Granola (Cereals ready-to-eat, granola, homemade) .

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FAQ

Does whole wheat bread or granola contain more calories in 100 grams?
Both whole wheat bread and granola are high in calories. Granola has 90% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and granola has 489 calories.

Does whole wheat bread or granola have more carbohydrates?
By weight, both whole wheat bread and granola are high in carbohydrates. granola has 20% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and granola has 53.9g of carbohydrates.

Does whole wheat bread or granola contain more calcium?
Both whole wheat bread and granola are high in calcium. Whole wheat bread has 40% more calcium than granola - whole wheat bread has 103mg of calcium in 100 grams and granola has 76mg of calcium.

Does whole wheat bread or granola contain more iron?
Both whole wheat bread and granola are high in iron. Granola has 60% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and granola has 4mg of iron.

Does whole wheat bread or granola contain more potassium?
Both whole wheat bread and granola are high in potassium. Granola has 130% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and granola has 539mg of potassium.